Everything You Need to Know About Nightmares

The sleeping brain often presents us with bad dreams.

Having nightmares is an unfortunate, yet normal, experience that often comes with sleep. Although experienced most by children under the age of 10, nightmares continue to be common throughout life and into adulthood. In fact, research has shown that in a group of college students, 47% of them had at least one nightmare within the two weeks before being surveyed.

Here we discuss what causes nightmares, the most common nightmares, and what they potentially mean.

Types of Nightmares

One-off nightmares are completely normal, and can be caused by a number of things, discussed below. However, if these nightmares are more consistent and affect your everyday life, this could mean something more serious.

Nightmare Disorder

Doctors describe nightmare disorders as parasomnia, a type of sleep disorder characterised by unpleasant experiences that take place before you go to sleep, while you're asleep, or when you wake up.

Night Terrors

Different to this again is night terrors, which should not be conflated with the above. Night terrors occur early in the sleep process and often involve screaming and/or thrashing movement. Upon waking, the dreamer usually cannot remember what the dream involved. Night terrors usually stop around puberty, and are often accompanied by sleepwalking or bed wetting in children.

You should consider seeing a doctor if: you experience multiple nightmares a week, they coincide with taking new medication, or they noticeably affect your sleep or waking life.

Causes of Nightmares in Adults

It’s difficult to put a pin in what causes nightmares as the cause of each case is likely to be different. Listed below are some of the most common diagnosable reasons for nightmares.

·   Sleep disorders (e.g., sleep apnoea or narcolepsy) - It's possible that having nightmares is related to having other sleep difficulties that prevent you from getting enough rest.

·   Medication side effects or withdrawal from medication - Several medications, such as some antidepressants, blood pressure meds, beta blockers, therapies for Parkinson's disease, and medications to aid in quitting smoking, might cause nightmares.

·   Stress, anxiety, and/or depression - Sometimes everyday concerns, like a conflict at home or at school, might set off nightmares. The same thing might happen when there is a significant shift, like a move or the loss of a loved one. Dreams are more likely to occur when anxiety is present.

·   Trauma - After an accident, injury, physical abuse or other traumatic incident, nightmares are frequent. People who suffer post-traumatic stress disorder frequently experience nightmares (PTSD).

·   Consuming scary content before bed (films/books/videogames) - Some people may experience nightmares after watching terrifying movies or reading disturbing literature, especially right  before bed.

How to Ease Nightmares

If you are currently dealing with nightmares, there are several lifestyle changes you may want to consider to put your mind in a healthier state before going to sleep. If you already know what causes your nightmares, it will be much easier to find the right solution to them. This may be one of the following:

·   Regular exercise (at least three times a week)

·   Limiting alcohol and caffeine intake

·   Relaxing before bed

·   Establishing a stable sleep pattern

Easing Nightmares in Children

If your child is having nightmares, there are also several things you can try with them both before bed and to calm them down after waking. These include:

·   Deep breathing exercises

·   Keeping a dream journal

·   Providing them with bedtime comforters (like stuffed animals or blankets)

·   Leaving them a nightlight, or leaving their bedroom door cracked open

·   Encouraging them to rewrite the end of the nightmare

If your child has nightmares every night, you should take them to see your GP, particularly if they have a recurring theme.

Using Psychotherapy to Treat Nightmares

If you experience nightmare disorder rather than occasional nightmares, you may require further professional help. This may include psychotherapy.

Many elements of psychotherapy come under CBT (cognitive-behavioural therapy), which is a common method of treating mental disorders and works by encouraging you to re-establish your pattern of thinking.

For treating nightmare disorder, you may be recommended, among other things, image rehearsal therapy (rewriting a recurring nightmare when awake until it changes in your sleep), lucid dreaming therapy (becoming aware when in a dream and therefore able to control it), or progressive deep muscle relaxation (a technique that counteracts the build up of stress in the body).

Sleep Well with Get Laid Beds

The most important part of a restful night is having a comfortable place to spend it. At Get Laid Beds, we offer a vast range of mattresses and beds like our single wooden bed frames which are the ideal setup for a satisfying sleep. Have a look and start creating a peaceful, nightmare-free bedroom, today.